Mental Health, Self Care

The Importance of Utilizing Positive Self Talk

Hello Everyone! Today I wanted to share with you all something that has been on my mind lately as I have witnessed so many people use the term  “I am not…” in the last few weeks. Most times this phrase is thrown about nonchalantly with no intentional negative spin. In some cases an individual will feel that by stating a comment with “I am not..” is them being honest with themselves. However the truth of the matter is this, by using phrases that begin with “I am not..” we are actively participating in negative self talk because we are creating a negative judgement about ourselves. Now before you begin to roll your eyes at that statement I want you to think about the last phrase that you used that began with “I am not..” in the context of self labeling. Now I want you to ask yourself if you would use that same statement, but directed at someone you care about. Would a comment like that be hurtful or helpful to them? It is so easy to fall into this pattern of judgement, after all we live in a world that is so quick to demonize anything that is not considered “normal” and as humans we are hardwired to want to be “accepted into the pack”.

There is one big problem with this though. Our thoughts directly affects not only our self esteem but also our outlook on life. Take for example a girl from my high school growing up. She was always the first to pick something apart, she would critically judge the first thing that walked in front of her, and most importantly she waited around for happiness to just come her way. But here is the thing, as an adult these qualities are so deeply ingrained in her that she is bitter and angry at the world. Anyone who has something that she does not is “entitled” or “pretentious”, the patterns of behavior that she hated about her own parents are part of her M.O. and she is still waiting for the world to drop that package of sunshine and rainbows and joy into her lap without having to do any of the effort.

Negative self talk can come in many forms, here are just a few examples

  • I am not girly enough for that guy to like me!
  • I cant believe I ate that entire pizza by myself, I am so disgusting!
  • I suck at drawing/writing/everything?
  • Why cant I get my anxiety/depression under control?
  • I should really learn to stop being so sensitive (This is a can of worms that I will be opening a bit later)
  • Why do people even like me?

The reality of it is this, our words carry a tremendous amount of weight on the life that we have. As the popular motivational speaker Wayne W. Dyer put it “The state of your life is nothing more than a reflection of your state of mind”. When we begin to change the way that we talk to ourselves or about out environment we can begin to change our life for the better. This is not easy, it takes time and sometimes great effort to begin to change the way we respond or react to a given situation. Over the next few weeks I will be providing you with some tips and trick for creating healthier thinking habits. Remember that these types of changes do not happen overnight, but by taking small steps each day. For now though I want you to keep this in your mind as you go through out the day, are your current thoughts or actions helping you achieve the life that you want or preventing it?

Bullet Journal Ideas

Mental Health Tracking: What Do You Track?

Hello Everyone!

As your have probably read by now, I am a huge fan of utilizing a Mental Health Tracker in my bullet journal, not just a habit tracker. This is a fantastic way to make connections about you emotions/feelings that you might not have realized otherwise. This list will compile both physical and emotional aspects of Mental Health as well as cover areas that are essential “self care” topics. If you would like to see downloadable printables for specific areas (Anxiety, Depression, Bi-Polar, ADHD, etc.) please leave a comment down below or contact me here and let me know!

Physical Symptom Tracking

Panic Attack

Dizziness

Chest Pain

Headaches

Body Tension

Hot Flash

Nausea

Increased/Decreased Sleep

Feeling Like Your Body is “Humming”

Increased/Decreased Appetite

Exhaustion

Period

Unexplained Weight Gain/Weight Loss

Emotional Symptom Tracking

This is just a brief overview of some of the different options to cover some the major Emotional Themes. If there is one that you feel should be added to this list, be sure to leave a comment down below!!

Joy

Content

Excited

Happy

Hopeful

Hopeless

Relaxed

Irritated

Anxious

Stressed

Angry

Sensitive

Focused

Distracted

Motivated

Apathy

Conflicted

Agitated

Suicidal Thoughts

Defeated

Powerless

Distrusting/Suspicious

Bitter

Overwhelmed

Isolated

Numb

Insecure

Sad

Self-Care Tracking

Medication

Servings Of Caffeine

Water Intake

Hours Slept

Servings Of Alcohol

Time Spent Outdoors

Time Spent Exercising

 

Whatever you decide to track, I would love to hear how this spread has helped you! Don’t forget to use the hashtag #poppyandpomegranate and #bujomentalhealth so I can take a sneak peak at your wonderful creations!!

 

 

 

Anxiety, Bullet Journal, Self Care

Managing Anxiety Through Bullet Journaling

Anxiety is the most common mental health issue in North America Today. With over 18% of adults alone experiencing anxiety on a regular basis it is no wonder that no matter where you go online you can easily find ways to “cope”, “manage” or “ignore” your anxiety. However, I have found that one of the best ways to live a more peaceful life is to first acknowledge and accept it for what it is and not try to control what I do and do not think. One of the ways that I do this through daily Bullet Journaling. If you don’t know what this is, Buzzfeed has a fantastic article that breaks it down that you can read here. There are a ton of ways that your bullet journal can be used to not only track, but help live with anxiety in a healthy way so let’s break it down into what this actually looks like

Instead of creating a monthly habit it tracker, create a mental health tracker! 

Here is an example of how this might look, from my own personal bullet journal (Don’t mind the empty squares, this is from my upcoming March Spread!).

The idea of this specific “spread” is to be able to see patterns in your thinking and behavior. This is especially helpful if you are currently working with a provider to find the best anti-anxiety medication. I had such a rough experience with my own process that I sometimes found it difficult to remember back and think exactly how I felt and what, if any, connection the different medications played a role. The process was so much easier when I was able to look back and say confidently “About 5 days after beginning X Medication, I began having uncontrollable panic attacks for no reason”. While it sometimes made me feel like I was in some sort of weird experiment with the data I was providing, all of the providers involved in my care were incredibly appreciative and were able to get me on the right medication based off of my feedback. Another aspect that played a huge roll in my love of this spread, was when I had those good days, I was so proud of myself because of what a huge accomplishment it was for me to see that not only did I experience a day of contentment and none of my regular stressed or anxious symptoms, but also had a day filled with Joy. For a complete list of ideas of what items to put in your mental health tracker, please click here.

Utilizing the Eisenhower Matrix to help prioritize tasks

If you are anything like me, you might feel the need to complete everything that you have on your plate as soon as you can. There is this frenzied sense of needing to get everything done, and this frenzied state only helps anxiety kick in which it makes it so much easier to go down what I call “The Rabbit Hole”. This spread is incredibly helpful to remind you to slow down and really think about how critical it is to get all these things done and hopefully bring you a little bit more peace. As you can see below, this spread is essentially split up into 4 sections: Do, Decide, Delegate, and Delete. Remember though, try not beat yourself up too much if these tasks do not get done in the time frame that you are wanting.

Now, there are couple of ways you can complete this spread. You can add it to your weeklies or monthlies, you can write in each task until the box is full and create a new spread, you can keep it on your phone (but that kind of defeats the purpose of bullet journaling!). However, for my own sanity I prefer the sticky note version. In my version of this spread, each box is large enough to contain 6 sticky notes and there is something incredibly satisfying about taking one of my tasks out and tossing it in the recycling. If you would like more information on this spread, or need some help figuring out how to utilize this in your daily life, be sure to let me know here, and I will do my best to help!

Write it Out!

You know how sometimes people tell you that you just need to  “cry it out” and you will feel better? The same can be said for writing it out. Take 10-15 minutes and get it all out, whatever it is that you are upset/angry/or freaked out about. One of the most important things you can do for your own sanity is to HONOR what you are feeling and thinking, while still sometimes acknowledging that these thoughts are irrational or unhelpful. The important thing to note here though is that once you get all those feeling’s out on paper, try not to ruminate over it. One of my favorite saying’s lately is “It is OK to cry over the lemons you were given, but don’t forget to make them into lemonade”.

Creative Expression

Another way to help live daily with anxiety is to spend some time with your creative self. I know, I know, who has that much time in there day to spend doodling and drawing or whatever. I promise that taking just 5 minutes out of your day to draw a little doodle, something that you can completely focus on, will help bring you down from a 8 to at least a 5 or 6. Even if you don’t believe yourself to be artistic or creative I challenge you to do something for at least 5 minutes, you might be surprised of what you discover. Of course on those days where you are at a 10, this will probably not be the best option to bring your anxiety down and you might need to try something else. For a daily doodle challenge prompt, please click here!

And remember, if you are in crisis and need to talk please call the National Crisis Hotline at 1-800-273-8255 where someone will be available 24/7 to assist you.

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Welcome To Poppy and Pomegranate!

Welcome to Poppy and Pomegranate! Thank you so much for taking the time out of your day to explore our site and learn more about us! Poppy and Pomegranate is geared towards helping you and those around you live a more balanced and fulfilling life through a variety of avenues. We are just getting started on this exciting new journey and are looking forward to sharing it with you, so be sure to stay tuned for more to come!